14 December

RX

Strength/Skill

EMOM 8

Min 1: 2-4 negative HSPU (3 seconds down)

Min 2: 20-30 sec handstand hold

HandStand Walk Practice (10 mins)

(HS side to sides, Pipe Walk)

Workout

WOD (AMRAP 10)

30 DU/ 60 SU
12 BB front rack lunges
8 TTB

Rx 35kg/25/kg

METCON

Workout

Buy In: 50/40 cals

into

21-15-9

-DB Push Press
-Squats w/wall ball
-BBSO w/wall ball

Buy out: 50/40 cals

TC 28 mins

SURVIVOR

Workout

Partner Up(YGIG)

AMRAP 32 min

20 Single KB Thrusters
40m Crab walk(together)
20 Slam Balls
40m Crab walk(together)
20 KB Bench Step Ups
40m Crab walk(together)

LEARN TO MOVE

Session 4

Olympic Lifting Series